Another hour and half of judo.
Let’s see how long my body lasts under 6x a week lifting and 2x a week of judo.
Mon-5-5
TnG deadlift-
135lb, 4x5. 2 sets of normal deadlifts, 2 sets of TnG.
185lbx5
205lb, 225lb,245lbx3
265lb, 3x5
Tried using my straps at 225lb. Getting into position felt incredibly awkward and I pulled with my back. So I abandoned them. I’ll probably have to devote days just to getting used to using the thing properly.
The 265 was a clusterfuck in terms of grip. Grip got real bad at 4th rep of the 2nd set and I had to reset grip for the last rep. Then I had to reset my grip on the 3rd rep of the 3rd set…
Which sucked because my legs basically felt nothing during the deadlifts. They felt like the easiest deadlifts I’ve ever done.
Gonna just start bringing chalk for all my deadlift sessions from now on. Fuck this grip crap.
OHP-
45/45/45/55lbx5
65lb, 3x10
DB row-
60lbx5
90lb, 3x5
Fuck you grip.
Treadmill run. speed 8.0, 12 times
Tues- 5-13
Front squat-
45/45/45/65/85lbx5
115lb, 3x5
Superset of BB bench (140lb) and chin-ups-
Bench warm-up- 45/45/45/65/95/115lbx5
3x5 on the BB bench and 3x6 on chin-ups.
Face pull (60lb)-
5x10
Still following.
Stay strong
Weds-5-14
Squat-
A whole bunch of body squats while waiting for the rack.
45/45/95/135/155/165lbx3
190lb, 3x5
OHP-
45/45/45/55lbx5
65lb, 3x5
DB row-
65x5
90lb, 3x5
Thurs-5-15
Front squat-
45/45/45/65/85x5
115x5
Superset of BB bench (140lb) and chin-ups-
Bench warm-up- 45/45/45/65/95/115lbx5
3x5 on the BB bench and 3x6 on chin-ups.
I’ve been having annoying feelings all around my knees in the last two weeks. Got a tiny bruise on the side of my right knee-cap last week, but it went away and hasn’t come back since. Then today I got a tiny bruise on the side of my left knee-cap. Both came after squats, but today suggests that the weight I use doesn’t seem to matter.
Any cause for concern? My knees feel rather quite when I start doing warm-ups for the squat, but by the time I actually get a bar on me they feel fine. Maybe they’re really tight and the act of stretching them causes capillaries to burst? I dunno. Probably should start walking before lifting to warm them up from now on.
Fri-5-16
TnG Deadlift-
135lb, 4x5
185/225/245lbx3
265lb, 3x5
These were slow and hard. I had no power in my hips at all. I’m thinking it’s cause of judo practice yesterday. Strange because I felt power last week after judo practice and squats actually went much better than normal… Meh
OHP-
45lb, 2x5, 55lbx5
65lb, 3x10
DB row-
60lbx5
90lb, 3x5
Fast and explosive. Except the grip. I want to go up to 95lb but I think my grip will fail me…
Sat-5-17
High-bar squat-
45/45/95/135lbx5
155lb, 3x5
Planned on doing front squats. Realized that I didn’t bring my straps. So I just did high-bar squats instead.
Been months since I did these, and so didn’t expect them to feel so easy.
Bench press-
45/45/45/65/95/115lbx5
145lb, 5/5/4, (30 seconds later), 1
The bar speed dropped to a crawl at that fourth rep. Since I had no spotter, I decided to just rack it and do the fifth rep after a short break.
I’ll get 3x5 next week.
Chin-ups
3x6
No more supersets for the time being since the bench-press is now going back into “heavy” territory.
Mon-5-19
Squat-
A bunch of body squats
45lb, 3x5
95/115/135/155/175lbx3
195lb, 3x5
These were easy, except my mind kept telling they’re not, even when I did a couple paused squats just to remind my mind that these are easy. This has always been my issue with the squat, and it’s incredibly annoying.
OHP-
45/45/55x5
70lb, 3x10
Oh my triceps burn.
DB row-
65lbx5
90lb, 3x5
DB protraction/retraction-
20lb, 3x10
I tried doing a barbell complex for the first time today. Did 5x5 with the bar of romanian deadlift/hang power clean/front squat/ohp/back squat in that order.
It wasn’t all that hard, but the transitions between each exercise needs to get used to. Especially the transition between ohp and back squat.
Tues-5-20
Front Squat-
45/45/45/65/85/105lbx5
125lb, 3x5
Arms weren’t straight on the 125lb sometimes.
Bench-press-
45/45/45/65/95/115lbx5
145lb, 3x5
The last rep was a major grind. I’m just happy that I finally have enough strength and ability on the bench to be able to grind shit out.
Chin-up-
3x6
Face-pulls-
60lb, 5x10
Weds-5-21
Deadlift-
135, 4x5, 185lbx5
225/245/265/285lbx3
315lb, 3x3
These weren’t hard, but my body simply isn’t used to deadlifting weight that come anywhere close to my max anymore. Gonna have to start doing this 1x a week as I used to again.
OHP-
45/45/55x5
70lb, 3x10
Much easier than on Monday.
DB row-
65lbx5
100lb, 5/3
Figured I might be able to do these if I just did them off the ground. First set went fine, second set didn’t. Didn’t want to pick up anywhere DB so I just stopped.
Weds-5-21
Deadlift-
135, 4x5, 185lbx5
225/245/265/285lbx3
315lb, 3x3
These weren’t hard, but my body simply isn’t used to deadlifting weight that come anywhere close to my max anymore. Gonna have to start doing this 1x a week as I used to again.
OHP-
45/45/55x5
70lb, 3x10
Much easier than on Monday.
DB row-
65lbx5
100lb, 5/3
Figured I might be able to do these if I just did them off the ground. First set went fine, second set didn’t. Didn’t want to pick up anywhere DB so I just stopped.
Thurs-5-22
Front squat-
45/45/65/85/105lbx5
125lb, 3x5
Bench press-
45/45/65/95/115lbx5
145lb, 3x5
Chin-up-
3x6
Fri-5-23
Squat-
A bunch of body squats
45lb, 2x5
95/115/135/155/175lbx3
200lb, 3x5
OHP-
45/45/55x5
75lb, 2x10, 7 (30 seconds later) remaining 3.
These were hard. But for once my shoulders felt tired, not merely my triceps. I suppose that’s a good thing.
DB row-
65lbx5
90lb, 3x5
Sat-5-24
Front squat-
45/45/65/85/115lbx5
135lb, 3x5
Much easier to hold this up than I expected.
Bench press-
45/45/65/95/115lbx5
145lb, 3x5
Last rep was a BIG grinder. Probably locked it out only because I had no spotter and I knew that I would be in “trouble” (except not really cause there were a bunch of people all over the place and I’m sure one of them would help me if I failed the rep) if I failed.
Chin-up-
3x6
Gonna start doing a bunch of short jogs for aerobic purposes. I don’t care all that much about how long I run or the distance outside of hitting my target laps and logging time it took. I just want to be moving beyond a walking pace the entire time. Goal is to improve distance or time by a bit each day I go.
I haven’t done anything like this in years and I think I would really benefit from doing these. Since I generally lift in the morning and would be doing this at night, I don’t see them interfering with one another.
Anyways, jogged around a nearby park 5 times. Took 15 minutes total. Took it real light intentionally because the last time I tried a jogging program, I got overenthusiastic and got shin-splints as a reward. Plan on working up to 10 laps first, then slowly reduce the time it takes to do those 10.
Mon-5-26
Deadlift-
135lb, 4x5
185, 225, 245, 265, 285lb x3
315lb, 3x3
OHP-
45/45/55x5
75lb, 3x10
DB row-
65lbx5
85lb, 3x5
Tues-5-27
Hang power-clean-
45/45/45lbx5
65/85lbx3
95lb, 5x3
High bar squat-
45/95lbx5
135lb, 3x5
Forgot my straps again.
Bench press-
45/45/45/65/95/115lbx5
145lb, 3x5
Chin-up-
3x6
Weds-
Squat-
45lb, 3x5
95/115/135/155/175lbx3
205lb, 3x5
OHP-
45/45/55lbx5
75lb, 10/9 (45 seconds later), 1/7
DB row-
65x5
90lb, 3x5
Today sucked. Everything felt heavy. No more going to bed at 2 AM.
Thurs-5-29
Hang power-clean-
45/45/45lbx5
65/85lbx3
105lb, 5x3
Front squat-
45/45/65/95/115lbx5
135lb, 3x5
Bench press-
45/45/45/65/95/115lbx5
145lb, 3x5
These were rough. Bicep hurt again. No shoulder rehab shit must be doing something I guess.
Chin-up-
5x5